We’re back after an epic start to the Autumn Season with our first-ever Gold Coast show – and it absolutely delivered. In this episode, we go behind the scenes on what made it such a standout event, including venue setup, stage production, athlete feedback, and that packed house energy.
We also dive into critical topics for first-timers, including peak week protocols, posing rules, and what separates good reverses from great ones. If you're planning to do two comps in a row or want to fine-tune your show day strategy, this episode is packed with gold.

We cover:
✅ Gold Coast Show Recap — Why this venue could rival Tassie as our best
✅ Venue Production — Building the floor from scratch (yes, there was blood)
✅ Athlete Culture — Why the backstage energy was next level
✅ First-Timer Insight — Why posing workshops are a game-changer
✅ Peak Week for Bikini — What matters (and what doesn’t)
✅ Posing Rules — Clarifying back pose hair, hands, and height differences
✅ Back-to-Back Shows — How to manage fluid, food, and look sharp twice
✅ NBA vs IFBB — The key differences between divisions and expectations
✅ Safe Supplement Use — Why batch-tested matters for natural athletes
✅ Diuretics in Peak Week — Why we don’t recommend them
✅ Warming Up Right — Can too many warm-ups kill your set?

🎧 Whether you're an athlete, coach, or just love the behind-the-scenes of bodybuilding, this one’s loaded with insight, strategy, and plenty of banter.

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode we go behind the scenes with Ash, the owner of NRG Gym in Essendon, Melbourne. What started as a dream has turned into one of the most respected, community-driven gyms in the city—without a cent spent on traditional marketing. From retail beginnings to an incredible gym, Ash shares how he built more than just a place to train—he built a culture.

We explore Ash’s story from growing up in Greece and serving in the military, to moving to Australia and building a successful retail fitness business that laid the foundation for NRG. He walks us through every decision—from the equipment brand choices to the layout, the vibe, and the type of members NRG draws in. If you've ever wondered what it really takes to run a gym, or you're just curious how a destination gym like NRG came to be, you’ll love this one.

✅ Ash’s dream to create the ultimate gym—and how he turned it into a reality
✅ Why NRG launched with no signups, no promotions, and no public ownership reveal
✅ Ash’s background in fitness retail, managing top stores, and becoming Australia’s #1 sales rep
✅ Wild COVID-era stories: shopfront lines and sold-out stocks
✅ Thoughtful gym design: why NRG is the “just right” size for community and function
✅ Behind the brand choices: Matrix, Panatta, Gym80, Watson, and Glute Builder explained
✅ Why filming rules were updated—and how NRG handles content creators today
✅ Ash’s recent comp-prep-style cut with coach Scott —and why he didn’t step on stage
✅ Training at 43, dealing with injuries, and finally hiring a coach after 25 years
✅ The future of NRG: sauna rooms, cold plunges, massage therapy, and a café coming soon
✅ Building a gym culture where people respect the gym enironment

🎧 Whether you’re a gym owner, coach, athlete, or just someone who loves quality training environments, this is a fascinating look at what it means to build something special from the ground up.

📍 Check out NRG Gym at 321-319 Pascoe Vale Rd, Essendon
☕ Recovery rooms and in-house café opening soon

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode, we kick things off with a full recap of opening weekend for TMG athletes Ash and Poppy at IFBB, breaking down the wins, learnings, and tweaks heading into Ash’s back-to-back comp prep for IFBB South Australia. We go deep on real-world peak week strategies, carb loads, sodium manipulation, and how to balance recovery between shows. Plus, we wrap with a classic topic—why Scotty’s leg days really are that brutal.

We cover:
✅ IFBB Recap — Ash wins true novice & novice, Poppy claims juniors with a 12kg improved package
✅ Peak Week Wins — Smooth top-ups, strategic loading & lessons from show day
✅ When the Tan Fades — Back pose impact, gloss loss & stage presentation timing
✅ Show Day Recovery — How Ash dropped to a new low & what sore posing taught us
✅ Cardio & Sodium — Managing inflammation & post-show fluid balance
✅ Posing Practice Limits — Knowing when to pull back between shows
✅ Back-to-Back Comps — How to re-peak, tweak carb loads & avoid burnout
✅ Remote Coaching — Detailed show-day plans, FaceTime check-ins & athlete management
✅ Nationals or Not? — Ash’s season plans & thoughts on natural federation crossover
✅ Mega Workshop Brisbane — April 6th at Stafford, meet the posing coaches & QLD athletes
✅ Peak Week Explained — Linear loads, glycogen supercomp, fat-fibre-carb strategy
✅ Plateau Talk — When to adjust, when to hold, and what actually causes stalled fat loss
✅ Scotty’s Leg Days — What really makes them hurt, and why it's more than just programming

🔥 Whether you're prepping for your next comp, coaching athletes, or just love geeking out on peak week, this one’s packed with real takeaways and a few good laughs.

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode, the full crew is back—MT, MG & Scotty—recapping a massive few weeks of travel, posing workshops, and competition prep, plus diving into one of the biggest changes in natural bodybuilding testing to date: NBA’s rollout of Verifeye lie detection.

We break down how the system works, why it’s more accurate than traditional polygraph testing, and what it means for the future of the sport. We also cover the growing hype from recent workshops across the country, the NBA stance on keeping the pro stage sacred, and whether ICN WA’s national show will feature national-level judges and the head judge—a topic stirring some discussion across states.

We cover:
✅ Workshop Recap — Packed house, elite energy & rising talent
✅ SA Workshops — Strong numbers despite schedule conflicts, great new faces
✅ APS Sydney — 50+ athletes expected, logistical planning with Beck & Stew
✅ Queensland Mega Workshop — April 6 locked in, full show day experience incoming
✅ Why We Chose Verifeye — Lie detection explained, AI over polygraphs, athlete response
✅ No to Pro Qualifier Cards — Keeping the pro stage meaningful & exclusive
✅ Real Talk on Testing — Logistics, accuracy, AI learning & business impact
✅ Polys vs AI — Why we chose facial recognition testing over traditional polygraphs
✅ Pros Only — Why NBA doesn’t do pro qualifier cards like other federations
✅ Will ICN WA Have National Judges? — Thoughts on standardisation & head judge presence
✅ Starting Season A — IFBB shows kick off with TMJ athletes Ash & Poppy leading the charge
✅ Melbourne Pavilion — What to expect from the new venue & potential challenges
✅ Successful Reverses — What defines them, why every athlete’s “success” looks different

🔥 If you're coaching, competing, or just passionate about natural bodybuilding, this one is full of insights, testing transparency, athlete stories, and plenty of laughs.

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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LISTEN 🎧

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode, we bring in Kole Cavanagh, head coach at Optimum Nutrition & Training and IFBB competitor, to tackle some big topics around the real value of contest prep, coaching development, and what truly builds a successful career in the fitness industry.

We dive into Kole’s journey—from his early days in the industry, to grinding through COVID lockdowns, to making his return to stage after an 8-year hiatus, and how it shaped his perspective as a coach.

We cover:
✅ Should PTs Compete — Does stepping on stage actually help grow your business
✅ Walking the Walk — Why experiencing prep firsthand makes you a better coach
✅ Coaching Philosophy — Leadership, empathy, and truly helping people grow
✅ Lessons from Prep — Building habits, resilience & performance under pressure
✅ Post-Show Learnings — How elite coaches translate prep experience into client results
✅ Building Your Book — Why word-of-mouth will always beat Instagram photos
✅ Real Talk on Prep — Sleep hacks, step count habits, hunger cues & the dark side of prep
✅ Physique vs Posing — What actually impacts stage placings most
✅ Posing Practice — Why you need to train like you're going on autopilot
✅ Cost of Competing — Breaking down expenses & smarter ways to budget
✅ Making Prep Fun — Mindset shifts, personal cues & embracing the grind
✅ Recovery Strategies — Cold plunges, sauna, massage & what really matters
✅ Should There Be a Best Poser or Inspiring Athlete Award — Behind-the-scenes at NBA

🔥 Whether you’re a coach, competitor or just passionate about this industry, this episode is packed with real talk, experience-driven lessons, and a few laughs along the way (including sponge roll secrets 👀).

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

We’re joined by newly crowned IFBB Bikini Pro Kat Cavanagh, whose journey from last callouts to international stages is nothing short of inspirational. After five years of relentless work, countless shows, and multiple near-misses, Kat finally claimed her IFBB Pro status in Japan—and stepped on a Pro stage the very next day. This is a story of what it really takes to go from amateur to PRO. Kat’s journey proves that success in bodybuilding is built over time—not overnight.

We cover:
🏆 Winning Her IFBB Pro Card—The emotion, the journey, the moment that changed everything
✅ From Last Callouts to Champion—The lessons from early national shows
✅ The Role of Resilience—Why Kat never gave up after years of hard work
✅ Her First-Ever Gold Medal—After 5 years in the NPC, it finally came together
✅ Travel & Competing Overseas—Spain, Italy, Brazil, Japan, USA
✅ Pro Show Debut—From amateur to pro in 24 hours
✅ Navigating Prep While Traveling—How Kat handles food, gyms & routines abroad
✅ Coaching & Support Systems—The impact of her coach Richard & husband Jared
✅ Posing Coach Life—How she built Poser A&K into a powerhouse
✅ Teaching Elite Posing—Kat’s step-by-step method that produces champions
✅ Fit Model Division—What it is, who it’s for, and how it’s evolving
✅ Growth of the Australian Scene—More shows, more opportunities, more Pro potential
✅ What’s Next—Kat’s first full USA Pro Show Tour kicks off this year

🔥 If you're working toward your own Pro Card—or just want to know what separates good from great—this episode is packed with gold. Kat’s story will light a fire under every athlete chasing big goals.

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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LISTEN 🎧

Anchor - https://anchor.fm/prepcoachpodcast

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode, we tackle some big questions around fertility and competition prep, the best approach to mini-cuts in the off-season, and how to manage strength loss when getting stage-lean. Plus, we break down how to approach a long competition season without burning out too soon.

We cover:
✅ Fertility & Prep—How competing affects menstrual cycles & fertility planning
✅ Egg Freezing vs. Competing—Should you prioritize one before the other?
✅ Getting Your Cycle Back—Why it’s crucial for long-term health & competing longevity
✅ The Role of Body Fat & Calories—How much weight & food increase is needed to restore hormonal balance?
✅ Mini-Cuts in Off-Season—When & why to use them for physique athletes
✅ How Much Weight Above Stage is Ideal?—Setting the right target in improvement season
✅ Pre-Prep Phases—Why starting 10kg from stage weight can make prep smoother
✅ Rate of Loss in Prep—How fast should weight come off in early vs. late prep?
✅ Strength Loss in Prep—Does losing strength mean losing muscle?
✅ Training Adjustments—How to tweak volume & intensity to preserve muscle
✅ Long Competition Seasons—How to structure conditioning for multiple shows
✅ Hitting Peak Condition at the Right Time—Should you be 100% stage-ready for the first show?

🔥 If you're serious about competing—or just want to learn how elite athletes manage their bodies year-round—this episode is loaded with insights.

We really appreciate all the questions!

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode we deep dive into the mental and physical strategies needed to thrive in competition prep. From handling stage nerves to structuring a bulletproof mindset, we cover the biggest lessons competitors face when pushing to the next level. Plus, we discuss the ideal NBA fitness look, caffeine thresholds, and why backstage access is carefully managed.
We cover:
✅ The Power Pose Theory—how standing like Superman before a big moment can boost confidence & reduce nerves
✅ Handling stage fright & anxiety—practical strategies for staying calm & commanding presence
✅ Staying mentally strong in prep—the mindset shifts that help competitors push through the toughest phases
✅ Biggest lessons learned from competing—how prep forces you to be more efficient & eliminate distractions
✅ NBA Fitness Look Breakdown—is there a "perfect" look for fitness competitors, and how does it compare to IFBB Bikini?
✅ Competing at 50+—is age a disadvantage, or is it just another mindset barrier to break?
✅ Caffeine Consumption—how much is too much, and can you develop withdrawals?
✅ Post-Workout Hypoglycemia—why some competitors experience dizziness & fatigue after training
✅ Backstage Access Rules—why we limit access to athletes only and how it protects the competition experience
✅ Pre-Show Rituals—how simple cues like “Here we go” or body language hacks can improve confidence
✅ Why prep is about more than just winning—how your motivation (reward, ideology, coercion, or ego) shapes your journey
🔥 Whether you're a first-time competitor or a seasoned pro, this episode is packed with insights, mental strategies, and expert advice to help you master your prep journey.

We really appreciate all the questions!

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendations or use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode, we break down the latest in bodybuilding, competition prep, and industry growth. From posing insights to managing fatigue, this one is packed with expert advice and behind-the-scenes stories.

We cover:

✅ Reflecting on Cherilyn's episode—posing insights & the evolution of the sport

✅ Industry growth—insane demand for NBA shows & new competitors

✅ The APS Bodybuilding Expo—athlete engagement & the future of expos

✅ SA Workshop Recap—first-time competitors, figure athlete potential & show predictions

✅ Before You Speak RTD Protein Coffee—new go-to pre-workout drink?

✅ How to handle fatigue in prep—caffeine, naps & prioritizing recovery

✅ The importance of sleep & strategic rest for better performance

✅ When to reduce training volume vs. pushing through

✅ Structuring training blocks—how long, when to change, and deload strategies

✅ Managing relationships during prep—setting expectations with family & friends

✅ Biggest struggles in prep—fatigue, training intensity & posing consistency

✅ NBA Stage Format Discussion—should competitors wait on stage or rotate differently?

✅ Favorite TV shows—Lioness, Cobra Kai, Suits & billionaires doing shady deals

✅ Kangaroo vs. Chicken Mince—best offseason & prep protein sources

✅ Unicorn-themed first birthdays—yes, we’re talking party hats too 🦄

We really appreciate all the questions!

HOSTS🎙

Michael Trimboli | Scott Morrell | Michael Galante

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Anchor - https://anchor.fm/prepcoachpodcast

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PREP COACH PODCAST- https://www.instagram.com/prepcoachpodcast/

Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/

Scott Morrell - https://www.instagram.com/powerhouse_sc/

Michael Galante - https://www.instagram.com/coachmg_ont/

Disclaimer

The information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendationsor use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.

In this episode we sit down with Cherilyn—business owner, gym owner, posing coach at The Posing Queens, and most importantly, a wife and mother. She shares her secrets to balancing family life, multiple businesses, and a passion for bodybuilding.

We dive into:
✅ The realities of juggling mum life with entrepreneurship
✅ Her start in bodybuilding and competing since 2012
✅ The evolution of posing and how it’s changed over the years
✅ Posing struggles—walking, mobility, lats, and fine-tuning presentation
✅ Her comeback plans and competing as a pro
✅ Grayden’s return to the stage after 6 years
✅ How she helped introduce Bikini Mamas to the sport
✅ Mind-muscle connection in posing—understanding body awareness
✅ The importance of posing coaching and working with different physiques
✅ The challenge of posing standardization across federations
✅ Why posing should be individualized—highlighting strengths & masking weaknesses
✅ The role of mobility & flexibility in posing perfection
✅ The differences between posing coaching styles—step-based vs. full routine
✅ The rise of posing coaches & industry demand
✅ Her advice for new posing coaches—what it takes to succeed
✅ How competition prep has evolved for women over the last decade
✅ Her past experience as a wedding coordinator and how it shaped her discipline
✅ The mental resilience of competing & overcoming adversity
✅ Her hilarious on-stage fall & recovery story 😅

🔥So grateful to have Cherilyn join the podcast!

HOSTS🎙Michael Trimboli | Scott Morrell | Michael GalanteLIKE, SHARE & SUBSCRIBE 👍Thanks for watching!LISTEN 🎧Anchor - https://anchor.fm/prepcoachpodcastSpotify - https://open.spotify.com/show/0ex8tkAzDHEBVZVK6Js5ANFOLLOW 👇PREP COACH PODCAST - https://www.instagram.com/prepcoachpodcast/Michael Trimboli - https://www.instagram.com/michaeltrimbolifit/Scott Morrell - https://www.instagram.com/powerhouse_sc/Michael Galante - https://www.instagram.com/coachmg_ont/DisclaimerThe information presented is for informational and entertainment purposesonly and is not intended as medical advice nor is it a substitute for professionaladvice, diagnosis, or treatment of any disease or condition. Consult yourphysician or health care practitioner before beginning any nutrition,supplementation or exercise program. Anyone on this podcast does not assume any liability for the information provided. Any application of the recommendationsor use of the information contained herein is at your discretion and sole risk,and you specifically waive any right to make any claim against anyone on this podcast.